CONSISTENT by Primal Potential

Let's make the most of the rest of 2015, okay? I am certain that if you follow a few of these strategies, you can drop 1 size in 30 days. That's not crazy diet talk. It's just possible. The problem isn't that we don't know what will lead to fat loss, it's that we struggle to consistently implement it. Oftentimes we do too much. We create these busy, detailed plans and then we get lost in the details. Today I simplify it for you! 10 Strategies to Drop 1 Size (before 2016) Get out of your head Prepare for the morning Identify your obstacles Track. What you measure improves. Let go of indulgences that aren't worth it Eat when you're hungry Go to bed earlier Make fat, protein and non-starchy veggies your staples Face the music and get accountable Get a coach http://primalpotential.com/drop-1-size/

I say all the time that motivation isn't something that strikes the fortunate. Not at all, in fact. Motivation is something you have to CHOOSE to create EVERY day! Of course, as soon as I say that, the first and most obvious question is "how??" In today's episode we're tackling just that - how to create motivation. I am going to share 11 powerful motivators from my favorite book, Ryan Holiday's The Obstacle Is The Way. http://primalpotential.com/how-to-create-motivation/

Are protein shakes healthy? Can they help with fat loss? What is the best type of protein? What are the differences between whey, casein, soy and gelatin? Which is best? Should I buy isolate or concentrate? How important is grass fed? What about hormone free? Whoa. So much to consider, right? In today's episode we'll be tackling all these questions and more! http://primalpotential.com/are-protein-shakes-healthy-4-things-to-know-before-you-buy

There is a legit problem that keeps many people from reaching their fat loss and fitness goals. Actually, there are two major problems: Making excusesLying about our options to make ourselves feel better.I know, that sounds strong. But we're so used to telling ourselves that we're "doing our best" and we don't ever really stop to consider whether or not that's even true. 99% of the time it is not true. Not even close to true. If you want to make progress, if you want to break out of the cycle of self-sabotage, if you want to bridge the gap between knowing what you need to do and actually doing it, you've got to stop making excuses. In today's episode we're going to talk about specific strategies to help you break out of this cycle of unconscious self-sabotage so you can stop making excuses & start getting results. http://primalpotential.com/minisode-how-to-stop-making-excuses/

There is a frightening amount of misinformation about fiber, constipation and general health. Much of what we've been told about fiber has come from processed food marketing efforts and irresponsible (misleading) science. In today's episode I am going to bust many of these myths and share 7 facts about fiber, most of which will probably surprise you. Here's a little hint: increasing fiber is likely to make constipation even worse! I am completely determined to bust these myths that hold us back from our goals even when we have the best intentions! If you want more of this kind of info (including my free carb strategies for fat loss cheat sheet), let's connect ASAP! Click here to hear more of my tips & suggestions! I want to help you accelerate your results NOW. http://primalpotential.com/fiber-and-constipation

In today's Q&A podcast we're talking about how to get out of a mental funk & what to do on days where you wake up feeling unmotivated, frustrated or just down. Plus, we answer questions about tracking, what it really means (and doesn't mean) for foods to love you back, which sweeteners are most fat loss friendly & a good bit more! http://primalpotential.com/how-to-get-out-of-a-mental-funk/

This is probably the single most tactical episode of the Primal Potential podcast to date. If you encounter a recurring problem at work or at home, you know the steps to fix it, right? Typically, you document them. When the problem arises, you follow the steps. If your hot water stops working, you don't freak out about never having hot water again and not knowing what to do. You know the steps. Check the pilot light, etc. But we tend to lack that strategic thinking when it comes to food and fat loss. In today's episode, I will help you create your own Standard Operating Procedure for how to bounce back after a rough day, weekend or month. http://primalpotential.com/minisode-how-to-bounce-back/

The other day I posted a quiz to determine whether or not you are carb sensitive. Get this: more than 85% of you indicated that you're struggling with carb cravings! Whoa. It does not have to be that way. Seriously. Cravings are not a required part of normal life. There are specific strategies you can implement to reduce, if not completely eliminate, cravings for sweets. In today's episode, I'm going to explain why you experience them to begin with and 8 ways to eliminate cravings for good. Not only that, I'm going to give you access to a worksheet you can use to understand your own cravings to accelerate your progress in banishing them. Let's dive in. http://primalpotential.com/8-ways-to-eliminate-cravings/

Today we're going to look at alkaline diets and the theories behind them. We'll establish what is true, what is not true and how these concepts should influence the choices you make. We'll take a closer look at what foods leave behind acidic biproducts and those that do not. Should you emphasize more alkaline foods? Should you avoid acidic foods? We'll cover it all. http://primalpotential.com/alkaline-diets/

Did you know that more than half of annual weight gain is put on during the holiday season? And most individuals don't take it off after the holidays are over? This makes holiday success strategies absolutely critical! Do not have this holiday season be like all the ones past! There's a better approach! Many people write off the entire holiday season and feel like progress isn't possible with the frequency of treats, parties and special occasions. I have to disagree. In today's episode I'm going to discuss 6 holiday success strategies that will allow you to enjoy the things you love and still feel great at the end of each day and at the end of the year. I'll also share 2 of my own holiday recipes as well as a collection from others! http://primalpotential.com/6-holiday-success-strategies/

Woah! I am FIRED UP in this episode!!!!! I want to pop in for a very short episode that I hope you will find highly motivational. Maybe this is one you save and listen to each day to help you re-focus and stay true to your goals. STAND UP AND FIGHT! http://primalpotential.com/minisode-stand-up-and-fight/

We all understand that stress can work against us. We know that making good food choices can be harder when we're under stress. But we might not think about these 3 things that stop weight loss and are lesser-talked about causes of stress. See, we think of stress as mental and emotional. But there are 3 very specific things that might be stopping your weight loss by causing stress you don't even feel! We'll talk in detail about these three things and then go into 6 strategies you can implement TODAY to get back on track and start seeing the results you want. http://primalpotential.com/3-things-that-stop-weight-loss/

I love answering your questions! Today we're tackling a bunch of them including my thoughts on how to manage hunger and cravings, how to get back on track after a binge, hormone free yogurt and other dairy products, whether or not breakfast is important for fat loss and more! If you have questions, please send them to me! I will answering you publicly or privately! Seriously. There is no need to feel stuck or uncertain. I want to help. Let's kill two birds with one stone, yeah? (That's such a violent phrase, huh? Haha). Anyways, hop on the free VIP email list and respond to the email that contains your fat loss strategies cheat sheet and let me know how I can help YOU. Seriously. I want to help YOU. So let's do that now, ok? http://primalpotential.com/how-to-manage-hunger-and-cravings/

If you are thinking, "I don't have time for a morning routine" then you are precisely the person who needs to listen to this episode on creating a morning routine. Before you poo-poo the idea, ask yourself this: "Who am I to suggest they aren't valuable when pretty much all of the most successful people in the world have deliberate morning routines? Might I have something to gain from being open-minded about this?" In today's episode we'll be talking about what you stand to gain from a morning routine, how to get started, the essential elements and much more. Plus, if you want to see MY morning routine and my personaly daily affirmations, text the world MORNING to the number 44-222. http://primalpotential.com/creating-a-morning-routine/

Recently, the World Health Organization decreed that bacon & processed meats contain carcinogens and classified both in the same risk category as tobacco and asbestos. Of course, this has raised a lot of questions and triggered alarm in bacon lovers across the world. But is it true? Does bacon cause cancer? There's a lot more to this story and I want to take the time today to go through some of the fine points and establish the bottom line. http://primalpotential.com/does-bacon-cause-cancer/

I'm bracing myself! I know many of you aren't going to like what I have to say on this episode! The reason I think there will be resistance is because we live in a quick fix culture. We want what we want and we want it now. We don't want to wait. We don't care about the long term, we'll deal with that later, we just want to get results as fast as possible. This miiiiiight not be the best approach to fat loss. I can tell you from my own experience and my experience with clients that it is absolutely not! In fact, I think there are two approaches to weight loss (and one usually doesn't work). You can either be playing the short term game or the long term game. The short term game is about speed. It's fueled by impatience which often backfires. http://primalpotential.com/two-approaches-to-weight-loss/

I've been getting a lot of emails about digestive issues ranging from bloating & gas to chronic constipation and intense pain. There are a lot of factors that go into healthy digestion and I hope to tackle most of them on the show. Today, however, we're tackling some common digestive problems that contribute to bloating, gas, indigestion, constipation and diarrhea. We'll overview the digestive process and identify at what stages things frequently go wrong and what we can do about it. http://primalpotential.com/common-digestive-problems/

Another day, another random show! Answering a hodge podge of listener questions on a wide variety of topics including pre-workout nutrition, MCT oil and acne, fasting, disordered eating and negativity! http://primalpotential.com/random-show-mct-oil/

Travel can throw people off. It can easily become a free-for-all that takes you far away from your goals. But here's the thing: if you want to make good choices while you're traveling, it's totally possible when you master a few travel strategies for weight loss. I want to help you enjoy food, enjoy your trip and come home feeling great about yourself and your body. In today's episode we're talking about strategies for airports, hotels and restaurants. http://primalpotential.com/travel-strategies-for-weight-loss/

Yes, we want results. We want to make progress yet we find ourselves repeatedly making choices that move us away from our goals. There are two primary reasons we make these not-so-helpful choices: fear of missing out and negativity. In today's episode we'll talk about how to overcome both and how fear of missing out is really not what you think it is. http://primalpotential.com/fear-of-missing-out/

All the straight talk! All the tough love! All the energy and passion! Yep, real talk about self-sabotage, being a quitter, and the unhelpful thoughts and feelings we often have that hold us back. http://primalpotential.com/real-talk-about-self-sabotage/

Yes, we're going there today. We're talking about the links between children, food, hyperactivity and autism. I absolutely acknowledge that there are many factors: genetics, environment to name a couple, but there is an undeniable link between health, behavior and food. We're going to look at some of the research and risk factors contributing to children's health challenges. http://primalpotential.com/children-food-hyperactivity-and-autism/

Sometimes eating out can be a curve ball when you're trying to lose weight, right? Today we're going to make that easier! Eating out for weight loss is totally possible. You can make fat loss friendly choices just about anywhere. In today's episode we'll go through different restaurant genres and talk about good/better/best choices. Of course it goes without saying that making fat loss friendly choices at home is super important too! And I'm not one for spending a ton of time in the kitchen. I try to share with you guys my favorite quick-and-easy-but-totally-delicious meals and recipes every couple of weeks. If you aren't already, hop onto Primal's free VIP email list! http://primalpotential.com/eating-out-for-weight-loss/

On today's podcast we're tackling a bunch of different listener questions, including a few on how to make healthy choices at restaurants so you can enjoy social situations and still make progress towards your goals. Plus, we'll talk about alcohol, plateaus, family members bringing tempting food into the house, smoothies in the morning and much more! And hey! Do you have a question? I wanna take a stab at it! Take a second to get on the free VIP email list and I'm always super happy to answer any and all of your questions or put you in touch with a resource that can give you the information you're looking for! http://primalpotential.com/qa-32-healthy-choices-at-restaurants/

Today we're taking a deep dive into the link between sugar and depression! We'll take a look not only at sugar's impact on cravings but also how carbs and sugar impact focus, attention, mood and much more. We'll understand why individuals who struggle with mood swings, anxiety or depression might really benefit from cutting back significantly on sugar. http://primalpotential.com/sugar-and-depression/

I absolutely love working my 1:1 clients. Yes, I have studied nutrition and biochemistry for years. I have worked in the industry. I have had my own transformation. But working so closely with other people as they work through their own challenges, struggles, victories and transformations has been one of the most educational experiences of my life. Today I wanted to share 6 fat loss lessons I've learned from working with my 1:1 coaching clients. These men and women have taught me some very powerful things about life and fat loss and I am excited to share those lessons with you today! Beyond that, I want to continue to share critical nutrition strategies for fat loss, workouts, recipes & more to help you reach your goals! So hurry up and get yourself on the free VIP email list already! Just pop in your name and email address and let's be friends! http://primalpotential.com/6-fat-loss-lessons/

In today's episode we're tackling listener questions related to how to stop bingeing, why you aren't seeing results and the struggle to think positive. If you have questions, challenges or need a push in the right direction, make sure to get on the free VIP email list so you have direct access to my inbox! I answer every question! http://primalpotential.com/how-to-stop-bingeing/

Most of us are self-indulgently inconsistent. We have a few good days and a few not-so-good days. Unfortunately for us, results come from consistency. Consistency doesn't mean perfection but it does mean executing the big rocks very routinely. We have to stop pursuing novelty at the expense of consistency. In today's episode I'm going to overview 4 strategies for becoming consistent so you can get results for the effort you're putting in! http://primalpotential.com/4-strategies-for-becoming-consistent/

I've been hearing a lot of things like:“Oh, I don’t want to lose any weight, I just want to tone my muscles” or“I want to lose some weight and get toned” What does that mean? What does it not mean? Let's talk about how to look toned. The reality is this: there's no such thing as "toning your muscles". That doesn't exist. It's crap. Now, I know what you mean. I get it. You want to look fit, lean and not flabby. You want more muscle definition. When we talk about how to look toned, that's what we're talking about. http://primalpotential.com/how-to-look-toned/

I want to help you find what works for you. I get so irritated when people act like there are black and white answers for fat loss, fitness, etc. There aren't! It's actually easier than that! Your body has all the answers you just have to know how to find them. How to pay attention when your body is SHOWING you what works for you and what doesn't. http://primalpotential.com/what-works-for-you/

Should you avoid nightshades and FODMAPs? You probably want to know what they are first, right? I've been getting lots of questions about what they are, how they impact health and if they should be avoided. In today's Q&A episode we're defining them, explaing how they act in the body, establishing who should take caution and how everyone can reduce any potential negative impact of nightshades and FODMAPs. http://primalpotential.com/arthritis-and-nightshades/

This girl. Guys. Seriously. Allison Hagendorf is an absolutely incredible example of loving food, enjoying food and having a great body at the same time. In today's episode we get super practical (and pretty funny) about HOW to move away from the all-or-nothing approach and how to learn to enjoy your favorite things while losing fat and getting a body you absolutely love. We talk about food obsession, navigating social situations, how and when to indulge, nutrition & fitness myths and we laugh a lot along the way! http://primalpotential.com/allison-hagendorf/

Another fun, short episode answering listener questions! We're taking a short look at 4-5 questions focusing on what's "not enough carbs", getting adequate nutrients from food, kombucha for breakfast, bulletproof coffee & my own personal workout plan. http://primalpotential.com/not-enough-carbs/

It used to be so easy for me to say to myself, "Alright! I'm really doing it this time! No more excuses! This is it for real! I'm ready!!" But it never happened like that. It just didn't. I became a master of talking myself into whatever choice felt good at the time. I'd say, "It's just this one thing, it can't possibly hurt" or, "I'll be extra strict tomorrow" or "I'll workout later and be sure to burn it off". I knew exactly what debates and arguments worked best. Those types of internal debates are what I refer to as "anchors". They hold you back. They pull you down. They drag you off course. Identifying these anchors and understanding how you justify exceptions is absolutely critical in learning how to stop making excuses. Because really, these excuses, these internal debates are the exact reason you haven't got the results you want. It's the "why" behind your inconsistency. In today's episode we're getting super practical (and personal) about how to stop making excuses by identifying how you justify and excuse choices that won't help you reach your goals. http://primalpotential.com/how-to-stop-making-excuses/

I've talked about coconut oil and medium chain triglycerides (MCTs) in a handful of episodes today but I wanted to take a broader look at the very diverse and powerful benefits of coconut oil. I've previously focused on the benefits of coconut oil as it relates to energy and weight loss but it's so much more than that! Today we're diving into cholesterol, antibacterial properties, hormones and more! http://primalpotential.com/benefits-of-coconut-oil/

Today's episode is HEAVY but I think it will be extremely valuable. We're going through 13 lessons about fat loss and life that I feel we'll be extremely helpful in your pursuit of your goals. And honestly, these 13 lessons about fat loss are super applicable to EVERY aspect of your life! These will help you conquer goals related to health, fitness, careers, relationships, finances and so much more. I'd love for you to send your thoughts and feedback! Let me know what you think and let me know what you'd add! http://primalpotential.com/13-lessons-about-fat-loss/

We're getting awfully personal in today's episode! Yep, we're tackling loose skin after weight loss and what you can do about it. We'll talk about how often loose skin is a true problem, when it's actually NOT loose skin but actually just stubborn body fat and we'll get into practical strategies for improving the structural integrity and elasticity of your skin via diet, lifestyle and (maybe) supplementation. We'll wrap up with my own personal experience with loose skin, my skin removal surgery and alllllll the intimate details! http://primalpotential.com/loose-skin-after-weight-loss/

Last week I aired an episode discussing 10 reasons you need magnesium for fat loss and health. It was a pretty awesome show and it generated a ton of great questions! The volume and quality of questions clearly indicated the need for a second show! In today's Q&A episode we're answering those questions and diving into deep detail about how magnesium works in the body. Specifically, we're going to talk about magnesium for PMS and how it impacts cravings (especially those for chocolate) and headaches. We're also going to talk about how magnesium impacts workout performance and how & why athletes have different magnesium needs. Lastly, we'll dive into more about supplements, topicals and epsom salts. http://primalpotential.com/magnesium-for-PMS/

I recently wrote a blog post about why you haven't made progress yet and it generated a lot of discussion and a whole bunch of practical questions. In today's episode, we're diving a little deeper into that blog post to answer questions and provide support in finding out why you haven't done it yet. Why you haven't lost weight. Why you haven't changed your eating habits. Why you haven't been consistent. And more importantly, we'll help you take the steps you need to make those changes and start consistently getting results! http://primalpotential.com/why-you-havent-done-it-yet/

Heather Robertson, a working mom of 3, lost 170 lbs after a lifetime of struggling with her weight. She is now a fat loss coach, podcaster and blogger at Half Size Me and we teamed up to address some of the most common fat loss challenges and how we tackle them. We talk about how she taught herself moderation, how she maintains motivation, dealing with food pushers and much more! http://primalpotential.com/common-fat-loss-challenges-with-heather-robertson/

Magnesium is the 4th most abundant mineral in the human body and the majority of us don't get enough of it. It is absolutely required for more than 300 reactions in the body. Without adequate magnesium, every single aspect of your health is impaired. In today's episode we'll cover 10 reasons you need magnesium for fat loss, for health, for energy and much more. http://primalpotential.com/10-reasons-you-need-magnesium/

Another episode answering listener questions including: How to go about finding your big rocks Are carbs OK post workout Does all fat burning happen in a state of ketosis If veggies are carbs, how do they fit in the Golden Rules of carbs & fat loss? Are you eating enough Being stuck in a detrimental cycle http://primalpotential.com/finding-your-big-rocks/

There are some very common traits shared among high achievers. In today's episode, we're going to talk about this 10 habits of high achievers so you can identify your own gaps between where you are and where you want to be and begin to move more quickly towards your goals! http://primalpotential.com/10-habits-of-high-achievers/

In today's episode we're going through tons of paleo snack ideas! Snacking can be a tough thing for a lot of people and making healthy choices for snacks can be tricky. In today's episode we talk about snacking in general, whether or not it is best to eat every few hours and then provide a wide variety of paleo snack ideas and options! http://primalpotential.com/paleo-snack-ideas/

For most of us, certainly for me, the key to achieving and maintaining your weight loss goals is in understanding how to stop self sabotage. It's in your ability to understand how you get in your own way, how you routinely sabotage your efforts (consciously or unconsciously) and then changing your behavior accordingly. This is far easier said than done but it is 100% possible if you're willing to pay attention, be honest with yourself and acknowledge that you have everything it takes to improve your life and change your behavior. http://primalpotential.com/how-to-stop-self-sabotage/

In today's episode we're talking how to increase energy with specific food choices. There are specific strategies (beyond caffeine and sleep) that will make a significant difference in your energy levels, focus and performance. We'll talk about the dos and don'ts of increasing your energy and talk about food choices that can help boost your energy. http://primalpotential.com/how-to-increase-energy/

In today's episode we're addressing a listener challenge that, to me, points to the gap between planning and doing. Maybe you recognize this pattern: you establish a plan. You set goals. You draft a menu for the week. You pre-determine how many workouts you'll get in. You stock up on healthy groceries. You don't execute. The groceries go to waste. You don't make it to the gym. You bring home takeout after working late. The next week, you go back to the same process. You refine your plan. You make it more specific. You spend more time on the plan than on the execution of the plan. http://primalpotential.com/gap-between-planning-and-doing/

This is the 100th episode of the Primal Potential podcast! In this episode, I'm sharing some specifics about the factors that led to my emotional eating, weight gain and unhealthy relationship with food as well as the strategies I used to permanently overcome the factors that held me back for most of my life. http://primalpotential.com/100th-episode-primal-potential-podcast/

In today's episode we're tackling lots of questions about dietary fat including how much fat is too much, whether or not dietary cholesterol raises serum cholesterol and if fat really clogs your arteries. Plus, we'll go into healthy fat sources, how to incorporate fat into your meals and snacks, signs that you need more fat and how to monitor and adjust your fat intake. http://primalpotential.com/how-much-fat-is-too-much/

In today's episode we're talking about all things CrossFit and weight loss with my own personal trainer and owner of CrossFit Altius, Nathan Keil. Nathan and I chat about how he programs workouts for fat loss and the keys to efficient, safe and effective workouts. We'll get into the specifics of workout timing, movements and myths and he'll even share 25 minutes reviewing what he ate yesterday (kidding, kidding....kinda). Nathan is a true expert in his field and is currently training for the 2016 CrossFit Games. Though he has super human strength and far above average fitness, he's a great teacher, motivator and coach. He shares his insight on who might benefit from a personal trainer and how do you even know if your trainer is any good. http://primalpotential.com/crossfit-and-weight-loss/